Dashboard

31 Aug 2026

CTL 73 fitness today

ATL 81 fatigue today

TSB -7.5 form today

Peak CTL 91 6 Jan 2024

Ramp Rate +1.8 CTL Δ 7 days

Monotony 1.42 28-day load spread

Streak 215 consecutive weeks

WEEK · BUILD BLOCK 2

Mon 17 Feb – Sun 23 Feb

81.0 km

582 rTSS · 5 sessions · 7h 24m

2nd build week — good rhythm. Target 58–62 km. Volume spiked +50% vs average — watch for overuse. A recovery week was recommended — instead a build week was done (582 rTSS, 81 km).

Target 58–62 km · Target 427–454 rTSS · TSB Mon -20.7 · Ramp +4.2 · Mono 0.96 · 19% fast (4w) · 2 quality

Volume targets

80 km

✓

avg 30.8 km

✓

100 km

19.0 km left

Weekly load

582 rTSS +4.2 CTL

Target

454

4-wk avg

395

+10%

435

Week sessions 5 done · 81.0 km · 7h 24m

🌨 Приключения синдрома подвздошно-большеберцового тракта

30.6km 5:33/km 137bpm

11.0km 5:17/km 129bpm

workout 3×6min

I12: w + 15*(400@4:40/200) + c

11.9km 5:31/km 142bpm

12.4km 5:49/km 129bpm

D14: 2w + 5*(1@4:50/1@5:00) +2c

15.1km 5:09/km 146bpm

Marathon 4:04/km

30.2/126.6 km

Half Mar 3:54/km

29.8/63.3 km

10k 3:43/km

5.5/30.0 km

5k 3:35/km

2.5/15.0 km

10%

90%

fast minutes slow

Intensity

Recovery 38%

5:21–6:17 <128

Daily / Easy 22%

4:57–5:20 128–138

Steady / Long 23%

4:24–4:56 138–148

LT1 / Aerobic 7%

4:09–4:23 148–153

Tempo 5%

3:57–4:08 153–158

LT2 / Threshold 2%

3:50–3:56 160–165

CV / Critical V. 2%

3:39–3:49 165–170

VO2max / Interval 1%

3:28–3:38 170+

Repetition / Speed 1%

<3:28

Racing

18%

83%

fast tags slow

Intensity

Recovery 36%

5:21–6:17 <128

Daily / Easy 27%

4:57–5:20 128–138

Steady / Long 18%

4:24–4:56 138–148

LT1 / Aerobic 2%

4:09–4:23 148–153

Tempo 8%

3:57–4:08 153–158

LT2 / Threshold 7%

3:50–3:56 160–165

CV / Critical V.

3:39–3:49 165–170

VO2max / Interval 2%

3:28–3:38 170+

Repetition / Speed 1%

<3:28

Racing

CTL ATL TSB race

Fitness estimate

53.8 VDOT

range 50.9–56.6

Threshold pace 4:02 /km

12w trend -0.5

Half Marathon 1:25:57

27w since race anchor